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]]>Apples
Apples have 5g of fiber per fruit. They are a great snack food, and you can drizzle some peanut butter on them to make them tastier.
Holistic Nutritionist (@lindsay.lives.well)Whole Grains
A balanced diet should include lots of whole grains such as quinoa or oats which are rich in fiber and really filling. Try to eat oats in the morning and some quinoa for lunch to get your fiber quota for the day.
Chia Seeds
Chia seeds are really high in fiber—they have 10g per ounce! They are easy to incorporate into your diet. Just add them to your granola or make a chia seed pudding for your breakfast.
Prunes
Prunes are regularly eaten for constipation as they have a high sorbitol content and contain 11g of fiber per cup. You can eat them on their own or blend into a filling smoothie.
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]]>The post How to Incorporate More Health-Boosting Quinoa in Your Diet appeared first on yourdailysportfix.com.
]]>While quinoa makes a great replacement for rice or couscous as a side dish, there are also plenty of other ways to incorporate this health-boosting seed into your diet.
Cook More Than You Need
Always cook more quinoa than you need and store it in an airtight container in the refrigerator. This will make it easier to add quinoa to your meals throughout the week.
Stir Quinoa Into Soups
Add dried quinoa to your soup around 15 minutes before you plan to take it off the heat. This will add body, extra nutrients, and a delicious nutty flavor and texture to your soup.
Add Quinoa Puffs to Your Breakfast
Quinoa puffs are just puffed quinoa seeds. They have an airy and light texture, similar to puffed rice, but contain a whole lot more health-boosting goodness. Scatter quinoa puffs on top of your cereal, oatmeal, or smoothie bowl.
Use Quinoa as the Base for Your Buddha Bowl
Top cooked quinoa with your favorite colorful veggies, some marinated tofu, and a lemony tahini dressing and you’ve got yourself a perfectly balanced meal.
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]]>Broccoli
Broccoli is so versatile—it can be roasted, boiled, steamed, or eaten raw. You can add it to salads or make it in to a soup. It is filled with fiber and lots of essential vitamins and minerals.
Quinoa
Not only is quinoa a great source of protein, it is also filled with lots of fiber. It is a great side dish that goes with everything and can be added to tacos or a salad.
Chia Seeds
Chia seeds are a really easy way to get some fiber into your breakfast meal. You can make chia pudding or add them to your granola and yogurt. They are also a good source of omega fatty acids.
Sweet Potatoes
Sweet potatoes are full of fiber and a great source of vitamin A, to help your vision. Swap out your usual potatoes for these sweet ones—they are just as versatile and taste so delicious.
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]]>The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.
]]>The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.
Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.
Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.
To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.
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]]>The post Which is Healthier: Quinoa or Bulgur? appeared first on yourdailysportfix.com.
]]>Bulgur
Bulgur is a whole wheat grain that is partially cooked and it’s the main ingredient in Tabbouleh, a raw bulgur salad with chopped parsley and tomato and Mujaddarah Burghol, a bulgur pilaf with lentils and caramelized onions. In addition to salads and pilafs, it pairs well with stuffings, soups, burgers, and stews. In regards to the nutritional value, per cup, bulgur has six grams of protein, eight grams of fiber, lots of Vitamin E and B Vitamins, and it’s around 150 calories.
Quinoa
Quinoa is technically a seed, but when cooked, it’s treated like a grain. The taste is slightly nutty and it works well in tons of different foods including smoothies, wraps, salads, soups, and oatmeal. For vegans, it’s often used as a source of protein as has eight grams of protein per cup. There are 220 calories in a cup of quinoa, lots of B Vitamins, and five grams of fiber. Quinoa is also gluten-free.
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]]>The post Which is Healthier: Quinoa or Bulgur? appeared first on yourdailysportfix.com.
]]>Bulgur
Bulgur is a whole wheat grain that is partially cooked and it’s the main ingredient in Tabbouleh, a raw bulgur salad with chopped parsley and tomato and Mujaddarah Burghol, a bulgur pilaf with lentils and caramelized onions. In addition to salads and pilafs, it pairs well with stuffings, soups, burgers, and stews. In regards to the nutritional value, per cup, bulgur has six grams of protein, eight grams of fiber, lots of Vitamin E and B Vitamins, and it’s around 150 calories.
Quinoa
Quinoa is technically a seed, but when cooked, it’s treated like a grain. The taste is slightly nutty and it works well in tons of different foods including smoothies, wraps, salads, soups, and oatmeal. For vegans, it’s often used as a source of protein as has eight grams of protein per cup. There are 220 calories in a cup of quinoa, lots of B Vitamins, and five grams of fiber. Quinoa is also gluten-free.
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]]>The post 4 Best Plant-Based Protein Sources appeared first on yourdailysportfix.com.
]]>How much protein you need depends on your weight and activity level, but it’s possible to reach these needs on a vegan diet. You need to make sure you incorporate a lot of whole plant foods into your meals. Plant-based proteins are incomplete proteins, meaning they don’t contain high levels of all nine of the essential amino acids that we need to get from our diets. So in order to reach your recommended daily amount you should eat lots of fruit and vegetables, whole grains, legumes, nuts, and seeds.
Peanuts
One ounce contains 7g of protein. They are high in fat, so be aware of this when eating lots of natural peanut butter, but they are a great protein source.
Tofu
Three ounces contains 15g of protein. Tofu contains essential amino acids, carbohydrates and fat and is a fabulous meat alternative in all dishes.
Quinoa
One cup contains 8g of protein. Quinoa contains all nine essential amino acids. It’s packed with fiber, magnesium, iron, potassium, and so much more. Swap out your rice for this tasty grain and add lots of veggies.
Kidney Beans
One cup contains 14g of Protein. Make a fabulous vegan chili with kidney beans—you wont even miss the meat. Filled with protein, these beans also reduce cholesterol and lower blood sugar levels.
– what we order when we want to have delicious food while somewhat watching the calories ?? . ,
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